The key here is don’t lift your shoulders and hold them up. The tops of your lungs are just under the bottom of your shoulder, if you lift your shoulders, you lift the top of your lungs drawing in even more air. The final part of segmented breathing is using your shoulders. You’ll want to repeat that process four times as well. Then exhale slowly, again using the tongue against the roof of your mouth to slow the escaping air. Once you’ve inhaled as much as you can, pause and relax. Then use your intercostal muscles to add on top of the diaphragmatic breath.Do inhalations which start with inhaling as much as you can using just the diaphragm.You start with your lower ribs and work your way up.Īfter you have done your four diaphragmatic inhalations: The second part of segmented breathing is expanding your chest wall as much as you can. You’re flexing your ribs which are bone.While we might be accustomed to using them, the intercostal muscles aren’t as efficient as the diaphragm. These are the muscles most people breathe with day-to-day. There are outer and inner intercostal muscles you use to inhale and exhale respectively. Now you start working your intercostal muscles. Don’t use your diaphragm or chest to hold the air back. Next, slowly exhale, holding the air back with just your tongue pressed against the roof of your mouth. Do this four times, inhaling to the maximum.
If your chest starts to fill, you went too far. You’ll want to inhale until you can’t inhale any farther while only using your diaphragm. This, coincidentally, is where two-thirds of the blood in your lungs reside. When you draw down on your diaphragm and out on your stomach, it draws air into your lungs, all the way to the bottom. It is also the most efficient muscle used in breathing. The diaphragm is a layer of muscle which separates the abdominal and chest cavities. Doing so helps isolate your muscle groups and creates a breathing pattern which maximizes the intake of air. You perform this exercise by breathing through pursed lips. You start at the bottom and fill to the top. Think of filling your lungs like a pitcher of lemonade. Unfortunately, this may feel natural, but it is entirely backward. Most new and many untrained freedivers will breathe from their chest when asked to take the biggest breath they can. Segmented breathing is a process in which freedivers separate individual muscle groups used for breathing to maximize their potential. This article covers five tips which can help you increase your lung volume and efficiency. However, freedivers should also be interested in how effectively and efficiently their lungs work. Increasing lung volume does help (it puts more gas in the tank). When people talk about lung capacity, most think size - the sheer volume of air in your chest.
Five tips to increase lung capacity for freedivingĭisclaimer: this information does not constitute training and must be taught and practiced first under the supervision of an instructor.
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